Group:
- Beginners
- Incorporate basic techniques into multi-shot drills involving movement
- Develop basic game knowledge
Lesson Focus:
- Refine basic shots while practicing footwork
- Games – apply skills into game scenarios
Warm Up (10min)
- Running forward to one wall and backwards back to the starting point 3x
- High knees; butt kickers 1x
- Side shuffles 2x
- Karaoke 2x
- Lunges with side twist 2x
- Ankle and wrist twists 2x
- Sprints 3x
Notes
- Warmup without rackets
- Increases heart rate and blood flow
Footwork – Moving Forward/Backward (15min)
- Every student is on a half court (4 per court)
- Students begin in the backcourt and shadow smash
- Then they run to the forecourt where they shadow net kill
- Students return back to the backcourt using proper footwork
- Students all begin at the same time per the coach’s instruction
- 10 smashes and net kills in a set
Notes
- Students must follow the pace set by other students to not fall behind
- Students must scissor kick when shadow smashing in the backcourt
- Students should run to the forecourt and meet their arms up in ready position
- Speed is a big focus of this drill
- Coaches should check the footwork, grip, and swing of students
Break (5min)
Technique Practice – Forehand High Serve (15min)
- Two pairs on a court
- Partners are on diagonally opposite sides of the net
- One partner serves and the other collects birdies
- The partner with the birdies high serves 20 shots
- The other partner picks up 20 birdies
- The other partner high serves 20 shots and the first partner collects them
- 20 shots then switch (Server and collector switch roles)
Notes
- Two pairs on a court
- Partners are on diagonally opposite sides of the net
- One partner serves and the other collects birdies
- The partner with the birdies high serves 20 shots
- The other partner picks up 20 birdies
- The other partner high serves 20 shots and the first partner collects them
- 20 shots then switch (Server and collector switch roles)
Technique Practice – Forehand Clear and Forehand Net Shot (15min)
- Three students on a half-court
- Worker and two feeder are on opposite sides of the half-court
- Feeder #1 serves high serves to the back of the court
- Worker starts at the center, moves to the backcourt, and returns the birdie with a clear shot
- Worker returns to the center
- Feeder #2 uses an underhand throw to feed the worker
- Worker then moves to the forecourt with proper footwork and net shots
- Worker returns back to begin and waits for the next shot
- 20 shots then switch (Rotate clockwise)
Notes
- Feeders must provide adequate time for worker to return back to center
- Feeder #1 must serve high and aim between the two lines in the backcourt
- Worker must split step in the center
- Worker must scissor kick in the backcourt and clear near the back two lines
- Worker must return back to center before the net shot
- Feeder #2 should aim to feed before the service line
- Worker should aim to net shot as tight to the net as possible
- Coaches should check the feeding of the feeders, and the technique and footwork of the workers
Cleanup & Break (5min)
Games – King’s Court (25min)
- Half court games
- King’s court is a full court game
- After every 4 minutes, the person with more points moves up towards the King’s court while the other person moves down
- Loser of each round does 10 push-ups
Notes
- Put the weaker players near the King’s court, and put the stronger players near the bottom
- Coaches keep track of time and make sure the losers do their push-ups
- A coach can play as “King” if there’s an odd number of students
- If there are too many players, whoever wins at King’s court can take a break for one round
Cool Down Stretch (5min)
- Calves
- Quads
- Glutes
- Hamstrings
- Groin